1/21/20 WOD

January 21, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds) 

25 hand release push ups with bumper on back 

50 (25/25) jumping lunges off bumper (25/45lbs)

 

C.

“Partner”

(6 min AMRAP)

6 (3/3) Dbell hang power snatch 55/75

4 burpees with Dbell 

 

-rest 3 min-

 

D.

(4 min AMRAP)

4 Dbell hang power snatch 

2 burpees with Dbell 

 

E.

“Tabata”: 20 sec on; 10 sec off (4 min)

Suit case hold 

(Switch sides each round)

 

F.

Static stretches

(5-10 min) 

 

  • Modified (Dbell use only) 

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds) 

25 hand release push ups with 3 sec negative 

50 (25/25) high jumping lunges

 

C.

(6 min AMRAP)

6 (3/3) Dbell hang power snatch (medium/heavy weight) 

4 burpees with Dbell (1 Dbell) 

 

-rest 3 min-

 

D.

(4 min AMRAP)

4 (2/2) Dbell hang power snatch 

2 burpees with Dbell 

 

E.

“Tabata”: 20 sec on; 10 sec off (4 min)

Dbell Suit case hold 

(Switch sides each round)

 

F.

Static stretches

(5-10 min) 

 

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